Comparing Nutrients in 500 calories Canned Green Snap BeansVS Carrots

Weight per 500 calories

Canned Green Snap Beans

2381g

Carrots

1220g

Raw Carrots have 2 times more energy per unit of mass than Canned Green Snap Beans, Solids with Salt, which is low in comparison to other foods. Canned Green Snap Beans having very low energy density.

Which food has more nutrients per 500 calories - Canned Green Snap Beans or Carrots?

Macros Ratio

Protein Fat Carbs

Canned Green Snap Beans

17%

15%

68%

Carrots

87%

500 kcal ▼

Macro Nutrients

Canned Green Snap Beansvs Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10%9.76g

Fat

3%2.93g

9.76 gvs2.93 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.9%2.2g

Saturated Fat

1.2%0.39g

2.2 gvs0.39 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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195%3.1g

Omega 3

1.52%0.024g

3.1 gvs0.024 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.2%1.9g

Omega 6

7.17%1.2g

1.9 gvs1.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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76.7%100g

Carbohydrate

90%117g

100 gvs117 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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47.3%34.3g

Sugars

79.7%58g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

34.3 gvs58 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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20.4%14.8g

Fructose

9.25%6.7g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

14.8 gvs6.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%15g

Glucose

%7.2g

15 gvs7.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4.3g

Sucrose

%43.8g

4.3 gvs43.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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119%45.2g

Fiber

90%34g

45.2 gvs34 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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44.6%25g

Protein

20.3%11.3g

25 gvs11.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Green Snap Beansvs Carrots

47.6%429μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

429 μgvs10183 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31.7%0.38mg

Vitamin B1

67%0.8mg

Thiamine

0.38 mgvs0.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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84.2%1.1mg

Vitamin B2

54.4%0.71mg

Riboflavin

1.1 mgvs0.71 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.7%4.9mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

4.9 mgvs12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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95%4.76mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

4.76 mgvs3.33 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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55%0.71mg

Vitamin B6

129%1.7mg

Pyridoxine

0.71 mgvs1.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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143%571μg

Vitamin B9

58%232μg

Folates and Folic Acid

571 μgvs232 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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74%66.7mg

Vitamin C

80%72mg

Ascorbic acid

66.7 mgvs72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.76%0.71mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

0.71 mgvs8.05 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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772%926μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

926 μgvs161 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Green Snap Beansvs Carrots

88%881mg

Calcium

40.2%402mg

881 mgvs402 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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103%0.93mg

Copper

61%0.55mg

0.93 mgvs0.55 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.98%39μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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265%21mg

Iron

45.7%3.66mg

21 mgvs3.66 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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73.7%310mg

Magnesium

35%146mg

310 mgvs146 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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181%4.17mg

Manganese

76%1.74mg

4.17 mgvs1.74 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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75%524mg

Phosphorus

61%427mg

524 mgvs427 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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67.2%2286mg

Potassium

115%3902mg

2286 mgvs3902 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17.3%9.52μg

Selenium

2.2%1.2μg

9.52 μgvs1.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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425%6381mg

Sodium

56%841mg

6381 mgvs841 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41%4.52mg

Zinc

26.6%2.93mg

4.52 mgvs2.93 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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60%2227g

Water

29%1077g

2227 gvs1077 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned Green Snap Beans vs Carrots:

Canned Green Snap Beans, Solids with Salt have 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.5 times more Vitamin B9 and 5.8 times more Vitamin K than Raw Carrots.
While Raw Carrots contain 23.8 times more Vitamin A, 2.1 times more Vitamin B1, 2.4 times more Vitamin B3, 2.4 times more Vitamin B6 and 11.3 times more Vitamin E than Canned Green Snap Beans, Solids with Salt.
Both Canned Green Snap Beans, Solids with Salt and Raw Carrots have similar amounts of Vitamin C per 500 kcal.
Both Canned Green Snap Beans, Solids with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Green Snap Beans vs Carrots:

Canned Green Snap Beans, Solids with Salt have 2.2 times more Calcium, 1.7 times more Copper, 5.8 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 1.2 times more Phosphorus, 7.8 times more Selenium, 7.6 times more Sodium, 1.5 times more Zinc and 2.1 times more Water than Raw Carrots.
While Raw Carrots contain 1.7 times more Potassium than Canned Green Snap Beans, Solids with Salt.

Comparison of macro-nutrients per 500 calories:

Canned Green Snap Beans, Solids with Salt have 3.3 times more Fat, 5.7 times more Saturated Fat, 127.9 times more Omega 3, 1.6 times more Omega 6, 2.2 times more Fructose, 1.3 times more Fiber and 2.2 times more Protein than Raw Carrots.
While Raw Carrots contain 1.7 times more Sugars than Canned Green Snap Beans, Solids with Salt.
Both Canned Green Snap Beans, Solids with Salt and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Canned Green Snap Beans, Solids with Salt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Green Snap BeansVS Canned Seasoned Snap BeansCarrotsVS Canned Seasoned Snap BeansCanned Green Snap BeansVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Canned Green Snap BeansVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Green Snap Beans or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: